Is it possible to preserve muscles at a 800-1000 kcal deficit?

Hello! Im 19, male, and I weight around 95kgs (started from 99).

My question is, I eat in a 800-1000 calories deficit, can I still preserve muscles? It has been 4 weeks since I started my weight loss seriously and have lost 4 kgs since (I'm on week 5 now). I am losing 0.8-1kg per week, though the first week or two was mostly water weight. I eat 1850kcal daily.

I eat in a 500 calories deficit, and I do my 10k steps so I burn 400-500kcal from that, so that's a 900-1000 combined. I eat 110-130g of protein daily, that includes eggs and chicken breast mostly. I do home bodyweight workout which includes incline pushups, squats, lunges, planks, glute bridges, leg raises and rows with a towel to build my biceps and back. I am doing progressive overload and I do workout 3x a week.

I just can't wait for a year to reach my goal bodyweight that's why I'm in a more aggressive deficit. I don't really have patience because I'm miserable with my current self. My plan has been very sustainable so far and I don't feel any low energy.

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Struggling with « perfect » calorie intake

I have been on a weight loss journey since november 2025 (SW:202lbs). My GW is somewhere around 125-130lbs and my CW is 178lbs.

The couple first months have been very hard and I didn’t count my calories just tried to eat « healthier » (more veggies, more lean proteins).

Recently (since mid-february) I’ve been on bupropion to stop smoking and well, the effect it has on me is making all my hunger cues disappear. Mind you I have never been thin in my life, never had a good relationship with food or my body since I can remember anything and i’m currently learning all of this. Thing is, I’ve started logging my calories this week to track better my weightloss and my datas, and to my surprise, I mostly don’t eat enough to get to my calorie deficit daily intake. Like according to most websites, my daily intake should be around 1400 calories but i struggle eating more than a 1000 sometimes 1100. Only way to make it go higher (1350) is eat junk food.

I’m reading everywhere that a significant deficit (800 calories in my case) is not good at all for your body and will eventually (it might already have tbh) slow my metabolism down. However, as I said, I’m not hungry and this has NEVER happened to me in my whole life so i’m not INCLINED to eat more.

Wonder if any of you have had a similar experience where for any reason your hunger cues drastically diminished and don’t really know what to do with it? and if you have any advices to keep a healthy and sustainable calorie deficit?

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Didn’t lose weight but feel amazing

After a heartbreak and subsequent low appetite, I was at my lowest weight of 113 lbs last March. In the year since, I gained a boyfriend (now a fiance) and 20 lbs that snuck up from all those delicious dinners and snacking on the couch.

I got back to calorie tracking in February, putting myself in ~400 cal deficit daily. By mid-March, I was down a measly pound. My period was late (uncharacteristic for me), and I was constantly thinking about food.

That’s when I decided: I don’t want to lose a number on the scale, then relax and gain it all back again. I want to actually change my eating and activity habits for life. I allowed myself to get back to almost maintenance calorie levels (1600-1700) but also try to increase my step count and take the gym more seriously. I stopped obsessing over how much my body weighs, but rather how it feels and how it functions.

I realized that I’d much rather not be a certain number, but instead enjoy life. Eat simple food, move my body, be able to lift stuff and use my muscles. My cravings are things like grilled chicken, yogurt with berries, avocado toast. I got a buffalo chicken roller at a gas station recently, and was so disgusted by the taste that I couldn’t take more than a bite. I used to LOVE gas station snacks! Most days I don’t even get to my maintenance calorie levels, because I feel full from all the veg and protein.

That’s all to say: when I shifted my thinking from numbers and restriction to whole foods and movement, I got into a much better mental space, and I noticed my clothes started fitting better.

Good luck in your weight loss endeavors, whatever your starting point may be!

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Someone please help me with my weightloss 🥲

Hi to everyone on this group!

I am 28F, 165 cms, weigh 167 lbs right now.

I was always overweight. 6 years ago, I started my weight loss journey and went from 78 kgs (172 pounds) to 63 kgs (138 pounds) by intermittent fasting, calorie deficit (at one point I was eating 1200 calories but go fed up) and low intensity steady state cardio.

I was young, and it was somewhat easier to lose weight and eat within my calorie deficit needs.

Now, I have gained a lot of the weight back (I have been fairly active throughout and used to do HIIT 3-4 times a week) but my weight kept increasing. I looked at the scale and was so sad to see 168 lbs. It feels like I did all that for nothing.

I started by going on a cut (online TDEE calculators told me that 1700 calories would be my deficit intake). I started doing intermittent fasting but realistically I can only manage 9:15 window. I also started doing 10K steps and going to the gym three times a week to do some strength training (upper one day, lower one day, and a full body day). On gym days, I am walking 8k steps, rest I have been trying to get 10k steps.

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Is walking really that effective?

Hi there, I’ve just recently started my weight loss journey, and it’s proven to be very slow but steady. One thing I’ve noticed by using different calculators is that walking seems to be a very effective way to burn calories. For reference, I’m 6’4, 285 pounds, and live in an area with lots of elevation change. 15,000 steps is easy to build up to, and the calculator says that burns over 1,000 calories. Does that sound correct, or are the calculators I’ve been using completely wrong? Every calculator I use gives me an answer within in the same ballpark, and it feels wayyy too easy for all the calories it says I’m burning. Am I just being paranoid?

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I want to lose cellulite, please help!!!!

Hello, in 22(F), 1.63 high and 88 kg..., I'm trying to loose weight by eating healthy drink much water and make steps and some exercises.Is it actually possible to reduce cellulite on my legs, especially my thighs and buttocks( that looks like waves and dimples (orange peel skin))? I’m working on weight loss and exercise but I’m not sure what actually works and if it's possible.I geared that fit girls have cellulite, I know that but I want to reduce 90% :(, it looks horrible!.I'll be happy and grateful if u'll Sharee your experience and some advices!Thanks

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plateaued (again)

I've been on a weightloss journey for maybe less than a year now? 6 months ago I was 162lbs, but at my highest I was 172lbs. I'm now at 125lbs 5'1 and just turned 20 in December. I've had lots of ups but mostly downs in my "journey" so far. It's been miserable to say the least. I feel as though I've lost so little despite going at this for so long- it's very frusturating!!!!! I've been working out everyday, eating below/in my calorie defecit, trying tons of different methods and I feel like I'm still not even close to where I want to be. My parents and grandmother are being strange about it as well. My mom just told me a few days ago she wants me to not lose anymore weight just because she can SLIGHTLY see my collarbone. My grandmother on the other hand tries to say her and I LOOK about the same now (for reference, she's 118lbs and 5'5) but that could not be further from the truth. I still look huge. Of course there are some things I've noticed sizing down, but I'm still far from looking thin/leaner.

To get to my point, I've been stuck here at 125 for quite some time. I hit 125lbs on Feb 23 and the lowest weight I've dropped since that was 122 on March 21. However, since then I haven't been able to get any lower despite my efforts. I weigh myself every single morning and it's usually 124 or 125lbs. My usual intake is around 1,200~cal and my workout routine consists of Saturday, Monday, and Friday being strength training (weights and 10x10 reps. usually goes for an hour. this is quite new as im hoping that changing my routine will help with the stalled weight loss) Tuesday and Thursday is tabata (This also used to just be a regular HIIT routine but it's been changed as well. It's around 40ish mins) and sunday/wednesday are my rest days. I used to only have one rest day but again, I'm trying a lot of new things in hopes something will change. I still get 10k+ steps on those days as that's something I make sure to do every single day. I used to pair my old routines with an extra 45mins of cardio via treadmill with 3%incline 3.6mph, but I haven't done that since switching things up.

I've had this happen before when I hit 145lbs and I eventually broke out of that (not that I remember how I did it. One day I just woke up and my scale suddenly decided to move again) but this seems as though it's gone on for so much longer. I know this all takes time and reaching lower weights makes it harder to lose as fast as you once did, but I'm feeling very frusturated and alone here. My mother recently started a GLP-1 in hopes to lose weight (which, she has) and everyone has been supporting and cheering her on (including me) but I haven't gotten that same response for actually losing the weight nnaturally. My immediate family members who have noticed act like I'm all bones (which, I can assure you I am FAR from true and.. I don't want to be on that level anways....) then onn the other hand, none of my friends have noticed!! I've only had two friends mention I look different. Which makes me feel like I truly haven't changed physically and my family is just trying to mess with my progress.

I don't particularly care for others opinions on me but I just want to break out of this plateau. It's been very depressing to see the scale unmoving even though I truly have been trying. Maybe I'm just going about certain things the wrong way. I'm very open-minded for any advice that might be thrown my way so please feel free to share. I'd really appreciate it.

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